Yes, I did. But couldn’t find it. Here is a video on growth hormone: What Growth Hormone does for your body | UroChannel ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-TzEzz5xZMxg.html
Yes, I do. Actually, I do it so frequently, I almost feel embarrassed about is. But there are no shortcuts, sorry: 1) don’t become obese, 2) stay physically active, 3) never smoke. Basically, you don’t need more than that.